Back Workout (1) – Chin up / Pull Up

We have covered most of the chests training in the previous posts and now we will discuss back workout routine.

A weak back, is a serious downside that makes a big difference in how you look. A fully developed back will give you that steady and solid posture to your body. Most people found that training the back can be quite challenge because they cannot feel the back muscles working when they train. This is very common because you can’t see the back and your biceps are heavily involved in all back exercises. Many times you get a great biceps pump and little else.



A pull-up is a compound pulling exercise which targets mainly your lat / wings along with shoulder and biceps and other assisting muscles. Pull-ups are similar to chin-ups but they are different with the grips and muscles being work out.

  • Pull-up is done with with overhand (pronated) grip which the palms are facing away whereas chin-up is performed with underhand (supinated) grip which palms are facing inside.
  • Pull-up works more on your back muscles whereas chin-up uses more on biceps.

Pull-ups can be done utilizing the monkey-bar, pull-up bar, assisted pull-up machine, or any bar that is straight.


  1. Reach up and grab the bar with a firm overhand (pronated) grip.
  2. Your hands’ position should be roughly twice your shoulder width apart.
  3. Straighten your arms and let your body hang. You can keep your legs straight or bend your knees.
  4. Pull your chest up toward the bar by bending your arms and your chin is over the bar.
  5. Try not to rock or sway back and forth. The controlled motion should be smooth. Keep your hands at the same position on the bar.
  6. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. Your shoulders are fully extended now.

Chin Up_1



  • A wider grip on the bar works the lateral muscles.
  • A narrower grip works the middle back area.
  • If you cannot reach the bar (because some local gym’s setup are way too high), step on a stool and reach the bar
  • For a new gym-goer, you might want to consider the assisted chin-up machine. Work your way from there by slowly decreasing the weight of the assist until you are comfortable with the full range motion of pull-ups.
  • For advanved gym-goer, if you want to add more weights, you might want to consider using dipping belt.





Here are some videos tutorial that might help you. Note that these videos are not mine. I picked the best video tutorial to help you guys perform the correct movement of a particular training and gain results.



Pull-ups is a great exercise once you have mastered the technique. It is tough and challenging, in terms of the strength required by some of the muscle groups (back, biceps, forearms, and shoulders). Do not miss training these body parts (simply don’t miss your workout days unless it is your day off) and get stronger.

Work your way slowly by using assisted pull-ups machine or just by hanging on the bar. Try pulling up your body and if you can’t, don’t be discouraged. Everyone used to be in your position before they can pull up their own body weight. Aim for the perfect range of motion and don’t swing your body.

Also, Fitness HQ would recommend first time gym-goer to collect lots of information about weight training by reading books or learning from online materials. Books about strength training can be a lot of help to understand the form and which muscle groups are being worked out by a particular training.

Keep training hard and stay motivated!


Author: Fitness HQ

I used to be an over-weight guy. I tried so hard on different kind of diets (yoyo diets, skipping meals, meal only once a day) and yet I achieved nothing. Until I went to the gym by myself, people looking down at me, learning my way how to lift a weight. It feels great to be able to change my lifestyle, my body and how people see me. I prove that I can be different. I am here to help people that experiences the same problem that I used to have and try to help them achieve their fitness goals. I am happy to lend my hand and my knowledge to be able to change someone's life. Everyone deserves to feel great about themselves!

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